50 Calories for 200ml (331 calories for the full recipe per NHS Calorie checker)
Here’s my second Soup Recipe and I can tell you it’s really … really good! We all enjoyed this one, it’s warmly satisfying on a wintery day with just enough of a kick from the chilli and ginger to give extra warmth but not enough to be too spicy. It’s a nice smooth consistency and thick enough that you feel like you’ve had a ‘meal’ after eating it, as opposed to a light option that leaves one still wanting. Using Alpro coconut drink in place of coconut milk saves calories and makes this a lactose free soup too, although it does make it thinner in consistency than the Blue Dragon coconut milk does.
Butternut Squash, Chilli and Coconut Soup
• 2 tbsp olive oil
• 500g butternut squash,
de-seeded, peeled and cut
into small cubes
• 2 tsp ground cumin
• 1 large red chilli, finely
chopped, (remove the seeds
for a milder taste)
• 2 garlic cloves, sliced
• 1 medium onion, chopped
• 1 tsp fresh ginger
• 500ml vegetable stock, made
• 200ml coconut milk (I used Alpro coconut drink)
• Juice of 1 lime
• 10g fresh coriander
1 Heat the oven and pop in your butternut squash, whole. Cook for 25 minutes
2 Whilst the Butternut squash is cooking, gather the other ingredients and finely chop the onion, chilli, garlic and ginger.
3 When the butternut squash has had 25 minutes, remove from the oven, peel and chop into cubes.
4 Add the chopped butternut squash onto a baking tray and sprinkle with the cumin before placing back into the oven for 10 minutes.
5 Whilst the butternut squash is in the oven , coat your wok or frying pan with spray light olive oil and saute the onion, garlic, ginger and chilli until onions are beginning to soften.
6 Remove the butternut Squash from the oven and mix into the onion and garlic mixture to get an even mix of ingredients. Add the remaining teaspoon of cumin and stir well.
7 Pour the stock, coconut milk and all of the contents from the pan into the soup maker and select the smooth setting.
8 Serve with a sprig of coriander and if desired a light drizzle of coconut milk
(basic recipe from the Morphy Richards Soup maker Recipe selection)
Note – to reduce the calories, I replaced the olive oil with 1 Kcal spray Olive oil, and I replaced the coconut milk for Alpro coconut drink which worked just as well but 100 Kcal less than the low fat Coconut milk) I also decided I preferred 2 garlic cloves (originally 3) and I added and extra 1tsp of cumin (originally just 1 tsp)
Small changes, but by doing so I managed to drop a few hidden calories without impeding the taste. (in my humble opinion) Calories that can either be saved for (fingers crossed, a weight loss after a week of small saves) or for something that feels like more of a treat later in the day. Enjoy !
I then also drizzled a touch of the coconut drink onto the top of the served soup – and added a touch of coriander to finish it off. A rather pleasing effect as well as cooling and complimenting the spice in the soup
This year, I am working on a daily Health and Lifestyle change that I’ve called my Project 365. I am posting daily about my progress and challenges and inspirations – please do feel free to join me there at : Dreams and Aspirations
Otherwise, enjoy the soup recipe and do let me know in the comments below what you thought of it or if you have any healthy alternatives to share.